Summer-time conjures up memories of lazy afternoons spent basking in the sun or by the beach, sipping a cool drink. But here's a radical idea -- how about changing it up a bit, getting off the beach chair and going for a walk instead? Experts say that something as simple as walking for 30 minutes everyday can bring health benefits. A recent article reiterates benefits we've always associated with being active and also offers some new ones:
1) Good for heart health - A British study found an 11% decrease in heart-disease risk -- especially among women. Setting aside 30 minutes for a brisk walk sounds better to me than having to take pills to keep heart-disease at bay.
2) Reduces the risks of breast-cancer - The article also points to a study that shows significant reduction in risks associated with breast-cancer when participants engaged in walking for even a few hours each week. The key here is that walking helps reduce body fat, which is a source of estrogen (hormone linked with breast cancer). What's interesting to note here is that the benefits were not age-dependent. Both younger and older women received benefits from walking.
3) Better zzzs - In a sleep deprived nation, who would not want this? According to the National Sleep Foundation --the best time to walk for better sleep at night is during the afternoon. The Europeans were right about siesta-time! The article says that a rise in temperature during walking signals the body to lower temperature later in the day and this promotes better sleep. One thing to note is that walking too close to bed-time (two hours before you sleep) may not be a good idea as the body does not have sufficient time to cool down.
4) Fewer aches and pains and stronger bones - Tai Chi walking is a way to incorporate the right posture and right mind-frame while walking. This is a combination of Tai Chi, Yoga and Pilates that teaches you to walk consciously and avoid straining muscles while doing so. Here's how one website describes Tai Chi walking - Remain upright and let your feet move first, pulling you along. Breathe deeply and relax, particularly your upper body. Within minutes, you are more stable
5) Makes you happy - We all know by now that exercise releases endorphins in the brain that are often associated with feeling happy --- a runner's high. The same benefits are derived if you walk 30 minutes during the day.
6) Keeps you slimmer - Walking is an easy exercise and something most people can do everyday. This makes it less intimidating for people starting an exercise routine and more likely for them to see it as a long-term plan. The key here is that the longer and more consistent the exercise, the better the chance of maintaining weight loss over time.
7) Helps you remember where you kept your car keys - This was news to me. The article suggests that regular strolls are linked with mental sharpness - especially among seniors. However, even among younger individuals, talking while walking is considered a brain-booster. So next time you pick up that cell-phone to chat with your friends, stay sharp by putting on your shoes and walking outside!
Summer is here and the weather beckons so let's take 30 minutes each day to enjoy some much needed sunshine and exercise.
Reena
